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Post Covid Recovery: Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh

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Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh

This video is meant to offer you a guideline on how you can get back into exercising after Covid-19, for those who have had mild to moderate symptoms. While exercise is important for your health and recovery journey, it is also essential to AVOID pushing yourself too far. Doing so could slow down your recovery or cause your symptoms to worsen by increasing the levels of inflammation in the body. So listen to your body, take it slow, and follow these 4 phrases by gradually reintroducing exercise into your routine.

If at all you have any concerns, ALWAYS refer to a health care professional for advice.

I’ve included 4 exercises for each week, a total of 4 weeks. Try to exercise at least 3 – 4 times weekly. All the workouts are home-based with minimal equipment.

Here’s the playlist with all the workouts in order: https://youtube.com/playlist?list=PLyP8pbBMxcsgwc3-Bv3de2LOc-gQzmMMS

WEEK 1
15-Minute Gentle Morning Stretch: https://youtu.be/fTuEG7MYqbI
15-Minute Firm & Flat Abs: https://youtu.be/jEED_shbms4
15-Minute Standing Ab Exercises: https://www.youtube.com/watch?v=OPNNA5IEKTk
Low Impact Knee Friendly Beginner Workout: https://youtu.be/DUSEIGMAQco
15 Minute Express Morning Workout to Boost Metabolism: https://youtu.be/hJDCqq7s7XA

WEEK 2
30-Minute Low Impact Bodyweight HIIT: https://www.youtube.com/watch?v=LI9yb8HRkRo
Fat Burning Walking Waistline Challenge: https://youtu.be/mLzCVfSsK9Q
Get Strong! No Weights Strength Training at Home: https://youtu.be/LhhWNixj5zE
30-Minute Toning Chair Workout: https://youtu.be/VmrjukolSAo

WEEK 3
35-Minute Total Body Strength Training with Dumbbells: https://youtu.be/9GASeOEr0Hk
3KM Fat Burning Indoor Walk (Burn up to 400 Calories!!*): https://youtu.be/vrfpqgev0ZE
40-Minute Total Body Strength Training (Low Impact): https://youtu.be/mwUcAe6ABI8
Low Impact CORE Functional Training (No Weights, No Jumping!): https://youtu.be/s4swVrc3fYA

WEEK 4
Intense Cardio & Core Kickboxing: https://youtu.be/035mDnFLvJ0
500 Plank & Crunch Challenge: https://youtu.be/r5QtfrmH4-Q
No Equipment Strength & Explosive Cardio (Burn & Build): https://youtu.be/7e37GVeWVss
30-Minute Strength & Sculpt Fat Burning Circuit (Burn 300Cals!) https://youtu.be/TfvZpZ8a5Zg

________________

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive #postcovidexercise #covid19

I’m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial


(Subscribe to my website for printable workouts & recipes)

My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
________________
Post Covid: How to Get Back in Shape (4 Weeks Exercise Guide) | Joanna Soh

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Womens Fitness

3 Healthy Veggie Burgers (Vegan Recipes) | Joanna Soh

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SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Whether you’re a vegetarian, vegan or just looking to add more vegetables to your diet, try these healthy VEGGIE BURGER recipes!

You get to satisfy your cravings for burgers, but without the saturated fat.These burgers are high in protein & fibre, but low in fat. Oh, the patties are gluten-free as well!

SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

READ below for the recipes and steps.

________________

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial


(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/

________________

1) CURRY CHICKPEA BURGER
Ingredients (4 Patties)
1. 1 can Chickpeas, washed and drained – 290Cals
2. 2 Garlic Clove, minced – 9Cals
3. 2 tbsps. Olive Oil – 138Cals
4. ½ tsp. Cumin – 4Cals
5. ½ tsp. Curry Powder – 3Cals
6. ½ tsp. Cayenne – 4Cals

Steps:
1. Add the chickpeas into a food processor / blender along with the garlic, all the spices and 1 tbsp. of oil. Blend until you get a thick mixture.
2. Using your hands, form the mixture into 4 burger patties.
3. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
4. Remove from heat and set aside.

Total calories – 448Cals
Calories per patty – 112Cals

2) MUSHROOM BLACK BEAN BURGER
Ingredients (4 Patties)
1. ¾ cup Fresh Mushrooms, finely diced – 12Cals
2. ¾ can Black Beans – 255Cals
3. ½ cup Onion, diced – 32Cals
4. 1 Garlic Clove, minced – 4Cals
5. 1 tbsp. Green Onions, roughly chopped – 2Cals
6. ½ tsp. Cumin – 4Cals
7. 2 tbsps. Olive Oil – 138Cals
8. Salt and pepper, to taste

Steps:
1. So, the first step is to saute the garlic and onion for 3 to 5 minutes, until they are soft and fragrant.
2. Add in the chopped mushrooms, green onions and cumin. Saute for another 5 minutes, or until mushrooms are cooked through. Remove from heat and allow the mixture to cool down.
3. In a bowl, roughly mash the black beans. I like to keep it chunky.
4. Then combine the mashed beans with the onion and mushroom mixture and flavor it with salt and pepper. Mix until all ingredients are well combined.
5. Using your hands, shape the mixture into 4 equal patties, about ¾ to one inch thick.
6. On a non-stick pan, heat 1 tbsp. oil under medium-high heat. Cook the patties on both sides until they are slightly brown and crunchy, for about 5 minutes.
7. Remove from heat and set aside.

Total Calories – 447Cals
Calories per patty – 112Cals

3) TOFU CHIA BURGER
Ingredients (4 Patties)
1. 1 block (250g) Extra Firm Tofu – 220Cals
2. ½ cup Onion, diced – 32Cals
3. 1 tbsp. Green Onions, roughly chopped – 2Cals
4. 1 part Chia Mixture (1 tbsp. Chia Seeds + 3 tbsps. Water) – 69Cals
5. 1 Garlic Cloves, minced – 4Cals
6. 2 tbsps. Soy Sauce – 18Cals
7. Salt and pepper to taste
8. 1 tbsp. Oil for frying – 138Cals

Steps:
1. Blend the tofu along with all the rest of the ingredients; onions, green onions, garlic, salt and pepper, chia mixture and soy sauce. Blend until you form a tofu paste. The chia mixture binds the tofu mixture together.
2. Next, gently form the tofu mixture into patties, pressing everything together to form round patties about ¾ to 1-inch thick. This will make you about 4 patties.
3. Lightly pan-fry the patties until lightly golden brown and crisp for about 5 to 6 minutes on each side.
4. Remove from heat and set aside.

Total Calories – 414Cals
Calories per patty – 104Cals

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Womens Fitness

4-Week Killer AB Challenge | Joanna Soh

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SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial Ready for another workout challenge?! I’ve put this 4-week ABS challenge to help you strengthen your core and have a tighter and flatter mid section!

No, having tight abs is NOT about doing 1000 crunches, it’s about incorporating the entire core muscles and also working on your entire body.

________________

SHARE and TAG a friend to challenge them.

Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

________________

Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)

https://www.instagram.com/hernetwork.tv/ https://www.facebook.com/hernetwork.tv/
________________

Exercises:
45secs Workout – 15secs Rest
1) Squat with Shoulder Press
2) Static Lunge with Torso Twist
3) Alternate Woodchop

10 reps each
1) Walking Plank with Spider-Man
2) Single Leg Mountain Climber
3) Alternate Leg Crunch

For best results, do this workout 3-4 times weekly. Do it right at the end of your total body workout session!

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MORE WORKOUT VIDEOS TO GUIDE YOU THROUGH YOUR JOURNEY

Beginner Fat Burning Morning Workout


How to Lift Dumbbells to Lose Weight (Gym Training)


Burn Back Fat & Bra Bulge (4 Exercises)


Kickboxing to Lose Flabby Arms / Bingo Wings (No Equipment)


4-Week Toning Butt & Abs Challenge


Gentle Morning Yoga Stretches to Feel Energized


30-Minute HIIT Yoga for Slimmer Legs


30-Minute Beginner HIIT Yoga for Stronger Core

Here’s the complete playlist to more than 50 videos:


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Womens Fitness

Get Up Close & Personal with Me! 😘 fears, goals, boyfriend, family | Joanna Soh

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SHARE & SUBSCRIBE to my channel: http://www.youtube.com/joannasohofficial How often do I workout? Do I have a boyfriend? What makes me happy? I’m answering all your questions in this video!

This was an impromptu video which I decided to film for you to get to know me better. No retakes, what you see and hear reflect where I am and my feelings. =) So besides my usual workout, recipes and nutritional tips type videos, do you want more vlog / personal videos? Let me know in the comments below.

UPDATE: Since filming this video, Marty, my kitty, has left us as he lost his battle against leukaemia. We’re deeply sadden by the unexpected event. 😔 You can follow my furry dog adventures on instagram @happyretrievers

_________________

Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach with over 8 years of experience.

Stay connected and follow us:
HER Network:
https://www.hernetwork.tv
https://www.facebook.com/hernetwork.tv
https://www.instagram.com/hernetwork.tv

Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial

_________________

YOUR QUESTIONS:
1) How often do I workout? (0.12)
2) How many pets do I have? (0.40)
3) What makes me happy? (1:15)
4) What’s your biggest fear? (1:45)
5) What’s the most important thing you’ve learned being on YouTube? (2:47)
6) How do you spend your money? (5:08)
7) Do you have a boyfriend? (6:31)
8) What’s one thing that people find attractive about you? (7:40)
9) What’s on my “bucket list”? (9:48)
10) What has been the highlight of my year? (10:20)
11) Why did I move back to Malaysia? (12:00)
12) What’s the biggest advice to new YouTubers? (13:59)
13) Where do I see myself in 5 years time? (16:23)
14) What’s one thing you wish you could do better? (17:23)

_________________

ALL THE BEST xx

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